Sequence of Pulling Exercises

There is a specific sequence that should be performed when doing Pulling movements - Clean Pulls, Snatch Pulls, or their High Pull variations. I teach my athletes to (a) get the bar into Power Position, (b) extend the legs with a follow through on to their toes, then (c) quick shrug at the end. The shrugging movement is the last thing they do and it is performed as quickly as possible…not slow and elongated.

It is possible to perform this sequence rhythmically, without hesitation…while keeping the bar moving smoothly. When done correctly, the bar will actually accelerate instead of slowing and segmenting. Individuals who perform Pulls incorrectly are out of sequence, most often shrugging far too soon.